Mediterranean Bulgur Salad

Name: Mediterranean Bulgur Salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup bulgur wheat; 2 cups water; 1 cup diced tomatoes; 1 cup diced cucumber; 1/2 cup diced bell pepper; 1/4 cup chopped parsley; 1/4 cup chopped red onion; 1/4 cup olive oil; Juice of 1 lemon; Salt and pepper to taste

Highlighted under: Exotic Inspirations Co.

I love making Mediterranean Bulgur Salad whenever I want something light yet satisfying. The nutty flavor of the bulgur combined with fresh vegetables gives it a delightful crunch and vibrancy. It's incredibly versatile and can be served as a side dish or a main course. This salad is also bursting with nutrition, making it perfect for those mindful of their health, and it comes together easily in just a few minutes. I enjoy experimenting with different herbs and spices, so feel free to adjust the flavors to suit your taste!

Created by

Adeline Morris

Last updated on 2026-02-08T06:49:36.573Z

When I first discovered the joy of bulgur wheat, I was amazed at how quickly it absorbs flavors while maintaining its delightful texture. One particularly warm day, I whipped up this Mediterranean Bulgur Salad, and it was an instant hit. I used a mix of tomatoes, cucumbers, and bell peppers, adding a splash of lemon for brightness. The crunch from the veggies pairs perfectly with the soft bulgur, creating an enjoyable eating experience.

Experimentation is key in this dish. I once added a handful of toasted pine nuts, which provided a lovely, nutty contrast. I've also tried different dressings, but a simple olive oil and lemon juice combination works wonders! This salad is not just visually appealing; it’s a nutritious powerhouse too, packed with fiber and nutrients.

Why You'll Love This Recipe
Nutty and chewy texture that’s satisfying
Packed with fresh vegetables and flavors
Quick to prepare and perfect for meal prep

Ingredient Insights

Bulgur wheat is a key player in this Mediterranean salad, providing a nutty flavor and chewy texture that balances the crispness of the fresh vegetables. When cooked properly, bulgur should be fluffy and separate, not clumpy. It’s best to let it cool completely before combining it with the other ingredients. If you're in a hurry, quick-cooking bulgur is available, which can cut your prep time in half with similar flavor and texture results.

Fresh herbs, particularly parsley in this recipe, not only enhance flavors but also add a vibrant pop of color. If you’re looking to mix things up, try substituting parsley with fresh mint or cilantro for a different herbal note. These herbs pair wonderfully with the bright acidity of the lemon juice, providing layers of flavor that are refreshing and invigorating.

Serving Suggestions

This Mediterranean Bulgur Salad makes for a fantastic side dish for grilled meats or fish, complementing their richness with its refreshing crunch. Alternatively, serve it as a light lunch or dinner by adding the protein of your choice, such as chickpeas, feta cheese, or grilled chicken. If you have leftovers, consider stuffing them into pita bread for a quick and satisfying meal.

For an enhanced visual appeal, play with the presentation. Layering the salad in a glass bowl showcases its colorful ingredients. You could also garnish with extra chopped herbs or a sprinkle of feta just before serving. Letting the salad sit for at least 15 minutes after mixing will allow the flavors to meld beautifully, creating a more harmonious dish.

Ingredients

Gather these fresh ingredients to prepare your Mediterranean Bulgur Salad.

Ingredients

1 cup bulgur wheat
2 cups water
1 cup diced tomatoes
1 cup diced cucumber
1/2 cup diced bell pepper
1/4 cup chopped parsley
1/4 cup chopped red onion
1/4 cup olive oil
Juice of 1 lemon
Salt and pepper to taste

Feel free to customize the herbs and vegetables based on your preference.

Instructions

Follow these simple steps to create your delicious salad.

Prepare the Bulgur

In a saucepan, bring the water to a boil. Add the bulgur, reduce heat to low, and cover. Let it simmer for about 10 minutes until the water is absorbed. Remove from heat and let it cool.

Mix the Vegetables

While the bulgur is cooling, in a large bowl, combine the diced tomatoes, cucumber, bell pepper, parsley, and red onion.

Combine and Dress

Once the bulgur is cooled, add it to the vegetable mixture. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss everything together until well combined.

Serve

Allow the salad to sit for a few minutes for flavors to meld, then serve chilled or at room temperature.

This salad can be stored in the fridge for up to two days, making it great for meal prep!

Pro Tips

For an added protein boost, consider tossing in some chickpeas or feta cheese. The salad also pairs well with grilled meats or fish.

Make-Ahead and Storage

One of the best things about this Mediterranean Bulgur Salad is its make-ahead capabilities. You can prepare the bulgur and chop the vegetables a day in advance, storing them separately in the refrigerator. Then, simply combine them and dress the salad right before serving to keep the vegetables crisp. This makes it a perfect dish for meal prep, particularly for busy weeknights or potlucks.

If you want to store leftover salad, keep it in an airtight container in the refrigerator. It can last for up to three days, though I recommend enjoying it within the first two days for the best texture. As the salad sits, the vegetables may release moisture, so if you notice it becoming mushy, simply add a little more lemon juice and olive oil to refresh its flavor.

Troubleshooting Tips

If your bulgur is too soft or mushy, it may have been cooked with too much water or for too long. To salvage it, you can spread it out on a parchment-lined baking sheet to cool and dry a bit. Then, try mixing in additional chopped vegetables to absorb some moisture and add crunch back into the dish. Always be sure to check package instructions for the specific bulgur type you’re using, as cook times may vary.

Another common issue is the salad becoming bland. If you find yourself in this situation, a generous squeeze of lemon juice and a pinch of salt can work wonders to revive the flavors. You could also consider adding a splash of red wine vinegar or even a hint of your favorite spice to give it a bit of a boost and personalize its taste profile.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad keeps well in the refrigerator for up to two days, making it great for meal prep.

→ How can I make it vegan?

This recipe is already vegan. Just ensure you use vegetable broth if you decide to cook the bulgur in broth.

→ What other ingredients can I add?

Feel free to add any seasonal vegetables, nuts, or seeds to customize to your preference.

→ Can I use quinoa instead of bulgur?

Absolutely! Quinoa is a great substitute; just adjust the cooking times as needed.